3 rounds of
Then every 3 minutes for 9 minutes
3 rounds for time
Results: Kept Pullup weight light to see if small increments works better. Metcon 24:59. First round went quick, the other two were much slower… not an easy WOD.
This is a modified version of The 300 WOD.
For time
Results: 19:56.
Oh My Core WOD from TheBoxProgramming, every 3:30 for 14 minutes (4 rounds)
Then every 3 minutes for 9 minutes
Then, inspired by the RepWerks WOD from March 22, for time, 20-15-10 reps of
Results: Used 185lbs for the Back Squats. Metcon in 15:35
For quality
Then 10 rounds of
Then AMRAP in 12 minutes
Results: Russian Pushups were good (see below). May need to work on increasing volume next time. Bench Press 145lbs. Metcon 5 rounds plus 24 reps.
Take 5 rounds to work up to a heavy complex of
Then AMRAP in 15 minutes of
Results: Complex 95-105-115-120-125lbs. Metcon 7 rounds even (pushed hard the last round).
